Eight Weeks to a Big Back







I don’t think I need to state the importance of how important back training is to your overall physique and fitness development. So let’s just go straight into how you do it. This program is going to involve four routines over the course of eight weeks. The exercises in the program will rotate in order and you will not perform the same routine twice in a row to help you shock the back muscles and to prevent the routine from getting boring.

So what are the four exercises?

  • Deadlifts
  • Pullups (If you can’t do pullups, then perform wide grip pulldowns)
  • One Arm Dumbbell Row
  • Dumbbell Pullover.

We are going to basics for a big back.

So here is your routine for Weeks 1 and 5. It is simple yet very effective in getting the job done.

• Deadlifts – 5 sets of 5 reps.
• Pullups (If you can’t do pullups, then perform wide grip pulldowns.) – 5 sets to failure.
• One Arm Dumbbell Row – 3 sets of 10-12 reps.
• Dumbbell Pullover – 3 sets of 20 reps.
– Rest for two minutes between sets.

For Weeks 2 and 6, you will change it up and do supersets. This will be a quick workout but an intense one as well.

• Deadlifts and One Arm Dumbbell Row – 3 supersets of 8-10 reps each.
• Pullups or Pulldowns and Dumbbell Pullover – 3 supersets of 10-12 reps each.
– Rest for 90 seconds between supersets.

Now we are at Week 3 or Week 7, depending on how far you are into the program. Now we will incorporate my Rest Pause Drop (RPD) program. You will perform each exercise with a heavy weight for 6-8 reps, rest for 5 seconds, perform up to three more reps. Decrease the weight by 25% and repeat. Decrease the weight by the same amount one more time and repeat for the final time.

• Pullups or Pulldowns – 2 warm up set of 15-20 reps, 1 RPD set. For Pullups, use an assistant if you can.
• One Arm Rows – 2 warm up set of 15-20 reps, 1 RPD set.
• Dumbbell Pullover – 2 warm up set of 15-20 reps, 1 RPD set.
• Deadlift – 2 warm up set of 15-20 reps, 1 RPD set.
– Rest for two minutes between sets.

So how do we change it this time? We are at Weeks 4 and 8 so we are either halfway home or finishing strong. So we are going to really push the envelope and do giant sets. Each exercise performed back to back without rest. We will do four giant sets of high reps ranging from 30 to 15.

• Dumbbell Pullover – 4 sets of 30,25,20,15 reps.
• One Arm Row – 4 sets of 30,25,20,15 reps.
• Deadlift – 4 sets of 30,25,20,15 reps.
• Pullups (or Pulldowns) – 4 sets of 30,25,20,15 reps.
– Perform each exercise consecutively to complete a giant set. Rest for one minute between giant sets.
– Increase weight as you decrease reps.

WHY does this program work?

This program keeps the routine from getting boring while keeping yourself mentally challenged and motivated to achieve your best results.

WHAT is the reason(s) for the 4 different workouts?

The body can adapt quickly to a routine and challenging it with different movements and exercise orders will shock the muscles being targeted and will force them to grow and adapt with the constant changes.

WHAT does each workout target?

Weeks 1 and 5 focuses on compound movements and increasing power and mass.

Weeks 2 and 6 targets supersets because of the cardio benefit of performing the movements with short to no rest and elevates heart rate. Also, the intensity will blast the back effectively.

Week 3 and 7 combines all the benefits of the first two workouts into one but is so intense that it may not be best to do it every week and that is why there are diffferent plans.

Week 4 and 8 is for muscular endurance and the high reps will pump nutrient rich blood into the muscles so it will result in a major pump.

After eight weeks on this program, you should see some major changes happening with your back shape and strength. If you see the gains that I hope you see, share this program with your friends. Even better, do this with a partner so you can both push yourselves to reach new levels of strength and development. Enjoy!

About the Author
roger rockridgeRoger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.

Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.